Exercise for Back Pain – Pith Dard Se Chutkara Paye
Pith dard (Back Pain), pith mai hone wala wah dard hai, jo aam tor par maspesiyo, tantrika, haddiyo, jodo ya rid ki anya sarachnao mai mehsus kiya jata hai. Ek study ke mutabit har char aie se ek mahila aur har das purush mai se ek purush kamar dard se pidit hai. jab hum galat tarike se bethte hai ya letate hai to savendashil nadiyo aur anya ango par iska bura prabhav padta hai. Aur baar baar ya lagatar iske prabhav ke karan pith ke dard ki sikayat ho jati hai. Pith ka dard koi rog nahi hai, balki kai rogo ya galat aadato se paida huya ek lakshan matra hai.
Kya aap bhi pith dard ki wajah se jamin par giri chize nahi utha pate? Kya aapko der tak bethne mai dikkat hoti hai. Agar haan to aapko turant jarurat hai apne pith dard ke taraf dhyan dene ki aur iss paresani ka illaj dhundne ki, kyoki yeh pith dard badne par aapka jina bhi muhal kar sakta hai. Lekin ghabraiye nahi kyoki hum aapko batayenge ki kese aap inn bin bulai bimari se aasani se picha chuda sakte hai. Tej raftar se badalti jindagi ne sabki life style badal di aur isse mila pith ka dard. Pith ka dard ek aam samasya ke rup me dekha jata hai, lekin shayad aap nahi jante ki agar sardiyo mai isse najar andaj kar diya jaye toh yeh badi musibat bhi ban sakta hai. Isliye janiye Exercise for Back Pain in Hindi.
Pith Dard Kam Karne ke Asardar Vyayam
Stretching
Stretching ka sabse accha samay tab hai, jab aapki mashpesiya adhik jakdi huyi na ho. Vyayam ke pehle stretching jarur kare, lekin isse pehle thoda warm up kare, jisse mashpesio ka jyada nuksan naa ho. Ek jagah par stretching karte wakt jyada uchale nahi. Ek aaramdayak mudra apnaye aur aaram se mashpesiyo ko khula chodkar khiche. Iske liye jyada jor lagane ki avakshta nahi hai. 15 se 30 minutes tak mashpesiyo ko khichkar usi awastha mai rahe aur fir aaram se chod de. Vyayam ke bich mai bhi break ke liye sharir ko stretch kar sakte hai.
Khayal rahe:
- Mashpesiyo mai dard ke douran isse bache.
- Mashpesiyo mai aaramdayak stithi tak stretch kare.
Cat Pose Vyayam
Apne dono ghutano aur hatheliyo ko jamin par tikaye. Yeh stithi marjari aasan ke saman hoti hai. Dhyan rahe ghutano ko kalaiyo, nitambo, kohni aur kandho ki sidh mai rahe. Apni gardan ko lamba rakhe. Gehri saans lete huye sharir ko stretch kare aur saans chodte samay wapis pehli wali avastha mai aa jaye. Iss prakriya ko kam se kam 8 se 10 baar dohraye.
Khayal Rahe:
- Agar aapki aediyo mai kisi tarah ki samasya hai to aediyo par nahi behtna chahiye.
- Shishe ki madad se apni position ko thik kare.
- Strech utna hi kare jitna aap kar sake.
Knee Role Vyayam
Kisi samtal sthan par pith ke bal lete. Sir ke niche chota cushion ya kitan rakhe. Dono ghutano ko milakar sharir ke dayi aur taraf zhukaye. Gutano ko zhukate wakt sharir ko relax rakhe, aur apni thodi ko upar ki aur rakhe.Iss prakriya ke doran apne kandhe ko jamin se satakar rakhe. Saans lete samay sharir ko stretch karke rakhe aur saans chode wakt usi avastha mai wapas aa jaye. Iss prakriya ko 8-10 bar dohraye.
Khayal rahe:
- Ghutano ko utna hi zhukaye, jitna aaram se zhuka sake.
- Ghutano ke bich takiye ka prayog kare.
Inn exercises ko apni daily life mai shamil karke, aap kai haad tak pith dard se chutakara pa sakte hai. Lekin aapko yeh bhi malum hona chahiye ki pith dard kyu hota hai. Kyoki shayad aapko nahi pata ho ki galat tarike se sone aur uthne bethne se bhi pith dard hota hai.
You may also like: https://hrelate.com/home-remedies-for-back-pain/
Pith Dard Ke Karan
- Sidhe na baithana ya chalna
- Jodo ka ghis jana
- Kisi prakar ki chot lagne ke karan
- Adhik bojh pith par ladkar chalna
- Ridh ki haddi ka khisak jana
- Vyayam ki kami ke karan
- Santulit bhojan ke abhav mai
- Thik dhang se na sona, foam ke gadde par sona, aur ghanto ek hi jagah par baithe rehna
Exercise for Back Pain in Hindi- Inn Aadato se Paye Pith dard Se chutakara
- Hamesha sidhe bethna aur chalna chahiye.
- Aagne zhukne wale aasan na kare aur jyada dard hone par yog ya vyayam na kare.
- Jyada der tak lagatar kursi par na bethe. Aadhe aadhe ghante ke antaral par uthkar thodi der tahal lena chahiye.
- Koi bhi vajandar chiz na uthaye. Agar kabhi kuch vajandar chiz uthaye bhi to ghutano ko modkar uthaye taki kamar par jor na pade.
- Apne bhojan mai maschali, anaj, louki, til aur hari sabjiyo ko shamil karna faidemand sabit ho sakta hai.
- Iske sath hi vitamin D3 aur vitamin C, calcium aur phosphorous se bharpur aahar bhi pith dard mai labhkari hota hai.
Pith mai jyada dard ho to vyakti ko kaam nahi karna chahiye aur use aaram karna chahiye. Rogi ko thos bistar par sona chahiye aur uss avastha mai bilkul nahi sona chahiye, jis avastha mai uski read ki haddi mud rahi hu. Iske alawa kabhi bhi apni marji se dard nivarak davaiya na le. Laparwahi na kare aur turant apne doctor ko dikhaye.
